Quick Pan-Seared Mahi-Mahi with Delicate Lemon Sauce
Mahi-mahi (or Dolphinfish) is a lean bluefish, with very tasty and firm flesh, low in calories and low in fat, especially unsaturated Omega-3 fats, and also minimal cholesterol content.
For its low calorie content and minimal saturated fat, mahi-mahi is also recommended for diets and athletes.
The best time to eat mahi-mahi is from September to January, with a peak in autumn (when it is more abundant and available) but it is also available in summer and spring.
How to cook mahi-mahi? If you follow my method, it’s very simple: I decided to cook the mahi-mahi in a pan, accompanied with a delicious lemon sauce, which is quick to prepare and is cooked in 5 minutes.
Mahi-mahi is still a very versatile food in the kitchen (I have it filleted) as it can be cooked in various ways: in a pan, oven-baked, and fried.
Mediterranean recipe, easy and quick, gluten-free.
You might also be interested in my Special: “Easy and Quick Recipes” or:
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 5 Minutes
- Portions: 5 People
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All Seasons, Autumn, Winter
Ingredients for Quick Pan-Seared Mahi-Mahi with Delicate Lemon Sauce
- 1.1 lbs mahi-mahi (or dolphinfish)
- 1 lemon (large)
- 3.5 oz butter
- 1.5 tbsp extra virgin olive oil
- 2 cloves garlic
- 2 tbsp dry white wine
- to taste parsley (plenty, fresh)
- to taste black pepper
- to taste fine salt
Tools
- Cutting Board with two side trays incorporated, also oven safe
- Pan non-stick fish pan, suitable for oven use
Steps for Quick Pan-Seared Mahi-Mahi with Delicate Lemon Sauce
Wash the fish (I have it cleaned and filleted at the fish market) and season the fillets with salt, pepper, and parsley. Slice half of the lemon thinly. Chop the garlic (or leave it whole, if you prefer)
Heat a pan and add 2 tablespoons of oil, parsley, and the mahi-mahi fillets, and cook them for about 2/3 minutes on one side and 2/3 on the other, over medium/high heat (they should be golden, as shown in the photo below).
Remove the cooked mahi-mahi fillets from the pan and place them on a plate, covered with a sheet of aluminum foil.
In the same pan where you cooked the mahi-mahi fillets, squeeze the remaining half of the lemon, add the chopped (or whole) garlic and let flavor over low heat, then add the lemon slices and the butter in small pieces gradually, let the butter melt until it becomes a sauce.
Adjust salt and pepper.
Place the cooked mahi-mahi fillets on a serving plate, pour the delicate lemon sauce over the fish while it is still hot, and serve garnished with plenty of chopped parsley.
You can accompany the dish with a mixed salad and arugula.
Advice
For a lighter version, you can grill the Mahi-Mahi: wash the fillets and season with salt, pepper, and oil, let them marinate for about 2 hours in a cool place. At this point, they are ready to be cooked on a greased grill, then sprinkled with fresh chopped parsley. Serve with some lemon wedges.
Shopping Tips!!!
For cutting vegetables, I used this very handy cutting board with two side incorporated trays: one to collect the chopped foods, the other to collect scraps (the collection trays are also oven safe).
To cook the fish perfectly, this special nonstick fish pan (PFAS-free) is ideal, also suitable for the oven.
You can purchase all the items I recommend above on Amazon, at a great price, just click directly on the respective links.
FAQ (Frequently Asked Questions)
Is mahi-mahi (or dolphinfish) a fish suitable for children?
YES
